Monday, September 23

September 25, 2019

 

"Katana" Week 2:
- - - - - - - - - - - - - - - -
Week 2 of "Katana" kicks off with 3 parts:
1. Capacity builder focused on double under and ring muscle-ups
2. Snatch focused barbell complex
3. Repeat workout from 3 months back

MOBILITY - Athletes can complete before class
Couch Stretch: 2 Minutes Each Side - http://youtu.be/kbId9zYgoFQ
Barbell Thoracic Opener: 2-3 Minutes - http://youtu.be/4_DUZpPAhVc
Pec Smash: 1-2 Minutes Each Side - http://youtu.be/4HN3v7sgymk

ACTIVATION
1 Set:
18 Calorie Machine (Your Choice)
12 PVC Pass Throughs
9 Wall Squats
6 Walkouts

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

Metcon (AMRAP - Reps)

Capacity Builder
5 Sets, Not for Time:
40 Unbroken Double Unders
40% Unbroken Chest to Bar Pullups

Rx+ Ring Muscle Ups
*Score Muscle Ups or Pullups

12 Min Time Cap

On today's capacity builder, looking to complete each set of both movements unbroken
For example, if you trip at 20 double unders - start over at 0
The muscle-up/pullup  percentage is based off your max set of ring muscle-ups
For example, if your max set is 10 pullup/ ring muscle-ups, you'll complete 4 unbroken each round
Rest as needed between movements to complete them unbroken

SUBSTITUTIONS
Double Unders
Reduce Reps
45 Seconds of Double Under Practice
80 Single Unders

 

Power Snatch (On the 2:00 x 5 Sets:)

1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Set 1: 60%
Set 2: 65%
Sets 3-5: Build to a Heavy Complex

Compare scores to Wednesday 6.19.19
Hold onto the barbell for all 6 reps before dropping
Rounds begin on the 0:00 - 2:00 - 4:00 - 6:00 - 8:00
Complete the 6 reps and then rest until the beginning of the next set
Percentages are based off your 1RM Power Snatch

 

Bartender (Time)

5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85
Rx+ 155/105

Compare scores to Wednesday 6.19.19
Choose a light to moderate barbell weight that you can complete the overhead squats and hang power snatches with 1 break max during the workout
This is ideally a weight that you can complete around 5 rounds with, or 1 round every 2 minutes

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